fbpx

WODS (Workout of the Day)

Wednesday

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 100m Run 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel TapsStrengthMetcon (Weight)EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other round. Keep...

read more

201125

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 250m ROW | 300m AB 20 Alt. Tuck-Ups 10 Air Squats 20 Quad Heel TapsStrengthMetcon (Weight)EMOM x 10 MINUTES 3 Hang Power Cleans + 2 Front Squats *Increase weight every other...

read more

201124

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)1 ROUND* :30 Single Unders :30 Alt. DB Deadlifts :30 Fast Wrist Single Unders :30 Alt. DB Hang High Pull :30 Single Unders :15/:15 Single DB Push Press :30 Single Single Double Under or Double...

read more

201123

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 ROUNDS (6:00 CAP) 10/8 Cal Row/AB 8 Scap Push-Ups 6/6 SA DB Strict Press 4 BurpeesStrengthPush Press (4x5)ON A 12:00 RUNNING CLOCK... 4x5 Push Press* *Moderate-heavy for all sets. Maintain...

read more

201121

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)FOR QUALITY (10:00 Cap) 2:00 Row/AB Immediately into… 3 SETS 5 Inch Worms 10 Alt. Single Arm Elevated Tempo Push-Ups (21X1)* 10 Tempo Ring Rows (21X1) *One arm elevated by placing hand on a DB...

read more

201120

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 6 MINUTES 20 Birddogs 10 Alt. Tuck-ups 20 Piked Shoulder Taps 10 Seesaw DB Strict PressStrengthPush Press (4x5)ON A 12:00 RUNNING CLOCK... 4x5 Push Press* *Moderate-heavy for all sets...

read more

201119

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)3 ROUNDS (5:00 CAP) 10 Step-Ups 10 Clean Grip Deadlifts 10 Good Mornings 20 Elbow PunchesStrengthHang Power Clean (9-7-7-5)9-7-7-5 Hang Power Clean *Keep weight moderate-heavy. (Score is...

read more

201118

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 5 MINUTES 50 High Knees 10 Scap Push-Ups 5/5 Upright Rows 5/5 Arnold PressStrengthMetcon (Weight)EMOM x 12 MINUTES MIN 1 - 12 SA DB Bench Press (R) MIN 2 - 12 SA DB Bench Press (L) MIN...

read more

201117

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)AMRAP x 1 MINUTE Max Alt. Lunges Into... EMOM x 4 MINUTES 12 Air Squats into Max Single UndersStrengthFront Squat (4x5)ON A 12:00 RUNNING CLOCK... 4x5 Front Squat* *Moderate-heavy for all sets...

read more

201116

CrossFit Nauset - CrossFitView Public WhiteboardWarm-upWarm-up (No Measure)4 SETS 20 Mountain Climbers 10 Reverse Lunges 5 Up-Downs -Rest :30 b/t Sets-StrengthDeadlift (4x5)ON A 15:00 RUNNING CLOCK... 4x5 Deadlift* *Moderate-heavy for all sets (Score is...

read more

Signup below to see the WODS Archives:

WODS Archive Signup

4 + 3 =